Wednesday, October 30, 2013

Jungle Fit Zombie Survival Workout!! Happy Halloween!

 Alright! With Halloween just a day away I thought it would be fun to put together a very special conditioning workout for all of you to try! So, I've created this "Jungle Fit Zombie Survival Workout" in hopes of getting you into the mood for some halloween festivities, and maybe to help you burn off some of those extra calories from your halloween treats! All of which I'm sure are paleo ... right? During this Zombie Survival Workout I want you to picture yourself fighting for your life as hordes of zombies make their way towards you! As you pull I want you to imagine climbing to safety, as you crawl I want you to think of making your escape from a pack of zombies, and as you slam objects I want you to envision yourself crushing zombies!  For this reason, this workout should be done as fast as possible (with excellent form of course) and with as little rest as possible. After all, you're fighting for survival here people! So if you're ready, give the Jungle Fit Zombie Survival Workout a try ... and also have fun!

The Jungle Fit Zombie Survival Workout:

 Perform 5 rounds of the following without rest (or as little as possible). Each exercises must be done in the order presented, all reps of each exercise must be completed before moving onto the next exercise. Form is paramount so make sure you're not slacking on it at all! Time yourself and attempt to beat that time on the next occasion that you perform this workout!

- 10 pull ups/chin ups OR body weight rows (climb that wall or fence)
- Bear Crawl 40 feet (duck down and keep moving so they don't see you!)
- 12 sledgehammer smashes on a tire or grass OR Medball slams (crush that zombie while it's down!)
- 2 footed standing long jump continuously for 20 feet (jump over those zombies or from roof tops)

 There you have it! The Jungle Fit Zombie Survival Workout, it's fast and fun and guaranteed to get your heart racing! I've covered most of these exercises as well as progressions to make them harder or easier in my ebooks "The Body Weight Solution" and "Ancient Training For Modern Results" so if you're having an issue with them just reference those books and you'll be golden! Until next time, have a great Halloween and take care!

 - Tim


Saturday, October 19, 2013

Coffee, Butter, and Coconuts! How To Make A Cup Of Bulletproof Coffee!

 If you've been on the "up and up" in terms of paleo nutrition and fitness (if you're reading this blog I'm willing to be you are!) than I'm sure you have at least heart someone mention something about "Bulletproof Coffee". 

 Bulletproof Coffee, a name and recipe created by scientist and nutrition expert Dave Asprey. Bulletproof Coffee is loaded with healthy fats and when prepared correctly, provides you with a long lasting boost of energy that helps keep you alert and sharp all day long. Another interesting piece of information about Bulletproof Coffee is that it can actually be used to help with intermittent fasting.

 I myself start most of my days with a pretty generous cup of this excellent drink! I use it during days where I'm fasting to improve my insulin response and maintain a healthy body fat percentage, and I also use it as a nice warm wake up call to help keep me running at 100% all day. I'll admit, at first I was a little skeptical about Bulletproof Coffee. However, I was more than happy with the results. On fasted days I remained alert, not grumpy at all, and best of all I wasn't thinking about food! On regular days it pairs quite well with some eggs and veggies or bacon. You'll also notice (if made correctly) that you wont experience the nasty crash that comes with most coffee. The drink itself tastes rich and creamy and would give just about any late a run for it's money. I like to top mine off with a dash or two of cinnamon, a great antioxidant and tastes awesome. 

 Dave runs an excellent blog that can help answer a ton of questions you may have and provide you with a wealth of information not only on Bulletproff coffee, but also what Dave likes to call the Bulletproof Diet (upgraded paleo) and a host of techniques to improve your overall quality of life! You can find all of that at 

Now, just how do you create a cup of bullet proof coffee? Here's what you'll need! 

- Some organic preferably locally roasted coffee, or Dave's "Upgraded Coffee" which he sells from his website. 
- Organic grass fed unsalted butter
- Organic Coconut Oil or MCT Oil 
- A Blender 
- A Coffee Maker 

  1. Grind your coffee beans up.

  2. Brew around 2 cups of coffee.

  3. Pour your coffee into your blender or mug if you're using a hand blender.

  4. Add around 2 table spoons of grass fed organic butter to the coffee. 

  5. Add 1-2 table spoons of organic coconut oil or MCT oil to the coffee.

  6. Blend together on a low setting for around 20-30 seconds. 

  7. Grab your favourite mug, pour it in and enjoy! 

 For a little more info I highly suggest checking out this little video! Enjoy!